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by JJ17
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Supporting family and friends with a mental health condition (carers)

Space for sharing tips on supporting a partner, family member or friend with a mental health condition, and seeking support for your own wellbeing with other carers.

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Space for discussion of generalised anxiety disorder (GAD), social anxiety, phobias, obsessive compulsive disorder (OCD) and intrusive thoughts, panic attacks, and eating disorders.

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by Philomena
8 hours ago

Topic: SELF HELP TIPS FOR MANAGING ANXIETY

  1. demonblaster
    Valued Contributor
    • A special award for members who go above and beyond to support others here on the forums
    • A member of beyondblue's blueVoices community
    demonblaster avatar
    260 posts
    11 June 2019 in reply to alone and anxious

    Hi Alone and anxious and everyone ☺

    Alone I'm sorry hearing you're not sounding at all in a good place. I really hope today you're feeling better.

    Are you safe? If not could you please ring here 1300224636

    Or lifeline 131114.

    Your best option to receive support would be to start a thread Alone.

    As here is for self help tips for anxiety which if you're up to you might find some helpful information or maybe when you're feeling better later.

    If you're unsure how to do a thread at the top of the page in Red boxes is FAQ. The first post has instructions. Also you might benefit to look at 5 tips for posting.

    If you do if you'd like to let us know what the name of the thread is.

    Probably a good idea to start it in the first section in Orientation from All posts.

    I do hope you're feeling more settled

    Any questions feel free to ask ⚘

    1 person found this helpful
  2. bluehorseshoes
    bluehorseshoes avatar
    1 posts
    12 June 2019 in reply to alone and anxious

    Hey AAAnxious,

    I don't think there would be a single person here who could claim not to have done something really stupid. Those memories are fresh in my mind. You're definitely not alone on that front. You are okay.

    I find thinking that is sometimes not enough. I have to say it out loud to myself. "I am ok. I'm allowed to make mistakes. I forgive myself".

    Hope you are feeling better very soon and find many similar stories here on the forums - Bluey

    1 person found this helpful
  3. Guest_294
    Guest_294 avatar
    21 posts
    15 June 2019 in reply to bluehorseshoes
    Honestly it depends how bad I’m feeling. I usually just say it quietly to myself and try list the colours I can see. It is so important to pull myself out of my own head, as you’ve said and this is a really effective way to do so I find! Good luck.
    1 person found this helpful
  4. bubalady
    bubalady avatar
    0 posts
    28 June 2019 in reply to PamelaR
    reading about others finding it difficult to cope or overwhelmed or freaking out, helps me believe I'm not the only one - and that I'm probably almost normal. I find myself immersing into some craft in the middle of the day (instead of doing work), but this focus is actually positive, since I can see a finished product. I make mosaic pictures, or paint a little. I'm not talented, but I enjoy it. Yes there are many tips like watch a comedy movie, do sport, go for a walk, listen to calming music. Most of these don't work for me - because then I'm passive. My thoughts still go into negative whatifs. I need to be active and totally focused like in my bubble.
    1 person found this helpful
  5. Jill G
    Jill G avatar
    0 posts
    2 July 2019
    Hi everyone l was just wondering does anxiety eventually go away completely. .though lm feeling much better than l was l still find the mornings a bit challenging.Im definitely still in recovery but getting there.
    1 person found this helpful
  6. BlueJay8
    blueVoices member
    • A member of beyondblue's blueVoices community
    BlueJay8 avatar
    0 posts
    23 July 2019

    Hi

    Just posting to share some of my own experience with social anxiety. Its affected me since high school since I was about 14. It slowly developed to the point where I was socially withdrawn, very quiet, nervous in groups, highly self conscious/insecure about my appearance and generally anxious.

    I didn't really cope with this well at all simply because I didn't really want to acknowledge it. I felt something was just wrong with me, it was just some issue that meant everyone could talk comfortably in groups except myself. Consequently going to school brought alot of anxiety. I'd be very harsh on myself to the point of wanting to self harm, but thankfully never did.

    My biggest step was recognising that this was something that could be treated. I was not as isolated as I thought I was. It was also a turn jn fortune that after a few tries I found a counselor that connected with me. We were able to talk openly and I could share personal insecurities that I never told anyone. She gave me some strategies to help and most importantly boosted my self confidence which was very low.

    She also helped treat my depression which was emerging as a result of years of untreated severe social anxiety. Mindfulness meditation helped at times to maintain some calmness in the mind. Medication also helped to some extent to treat my sleeping disorder which had occured from my anxiety.

    The one thing stuck with me in my experience, and it is that anxiety is not something that can be eliminated, only managed. But it can be managed well if it can be accepted as part of you. It certainly doesn't define you as a person, which is what I felt before treatment.

    I'm now in a steady supportive relationship, have a job I love in healthcare helping others as a paramedic and in disability care. While anxiety is there, it is less intense and I can keep it under control much more effectively. All the best to everyone here, you can achieve your goals! And be kind to yourself when things get tough.

    Take care.

    3 people found this helpful
  7. balticskillz
    balticskillz avatar
    0 posts
    26 July 2019 in reply to AGrace
    I am not a laid back person. I never have been. I worry and get stressed and can be quite negative sometimes. Last year, this started to get slowly worse. However I have stumbled upon this special healing anxiety, health anxiety support channel hope it will help you as well. https://www.youtube.com/channel/UCh6HDKcLwJioBBRSprqfezA/videos
    1 person found this helpful
  8. balticskillz
    balticskillz avatar
    0 posts
    26 July 2019 in reply to demonblaster
    I am not a laid back person. I never have been. I worry and get stressed and can be quite negative sometimes. Last year, this started to get slowly worse. However I have stumbled upon this special healing anxiety, health anxiety support channel hope it will help you as well. https://www.youtube.com/channel/UCh6HDKcLwJioBBRSprqfezA/videos
    1 person found this helpful
  9. Chris8786
    Chris8786 avatar
    0 posts
    27 July 2019 in reply to cake my day
    Hi I suffer the same problem, I have done numerous heart tests and I’m convinced I’m dying or something it’s truly horrible. I’m just wondering I have a negative out look and always think the worst is going to happen do you have any advice
    1 person found this helpful
  10. Jill G
    Jill G avatar
    0 posts
    28 July 2019 in reply to Chris8786
    I occasionally get heart palpatations when my anxiety is coming on but l do get smell sensations all the time and have had it for months....havevyou had this symptom
    1 person found this helpful
  11. demonblaster
    Valued Contributor
    • A special award for members who go above and beyond to support others here on the forums
    • A member of beyondblue's blueVoices community
    demonblaster avatar
    260 posts
    4 August 2019

    Hi everyone ☺

    Welcome to first timers, Bubalady BlueJay8 Balticskillz and Chris8786 and newer posters ☺

    Thanks for your input.
    That goes for everyone ☺
    One comment can potentially help numerous people.

    Chris I recently finished an 8 wk 'Mindspot' course.
    It's very worthwhile.
    It helps with depression anxiety and emotional control pretty much.
    Free online.
    Professionals behind it all.

    They taught and I've heard bits here about ... "thought challenging"... this is great cause we tend to habit accepting first negative thoughts without question which keeps us down.

    Things to ask yourself are..

    • How likely is it to happen

    • I try to remember why I'm thinking of it

    • How will I feel about this in a wk or mth

    • Is it true

    When you realise a negative thought landed which is how mindfulness (Being aware) is valuable.
    Or we become aware of feeling anxious, if we habit taking slow calm deep breathes and out slowly.
    Only focus on being relaxed. It keeps the oxygen flowing and clears our minds to new thought.

    There's more to thought challenging I'll read more on the course. The info stays for 6 mths.

    Our minds think fast so it doesnt take long to move onto another thought.

    When we learn to direct our thoughts we have control

    So while we're exploring a thought we're focusing less hopefully on the pain or fear which potentially with practice can help us cope with fear and learn to use our stress in our favor.

    It's an energy burst

    Deep breathing is good to do as often as you can.
    If you mentally say and feel yourself RELAX on exhale is proven to help with tension.

    Mindsets a whopper.

    If we believe we can... we probably will.

    The great thing is in most cases depression and anxiety can be worked through or managed.

    Hope.🌱 = New beginnings.

    We have the Intelligence power and ability to rise above.

    There's a lot of help out there and especially thanks to here so much learning in a peaceful friendly enviroment.

    🕊 best to everyone 🌿

  12. Jill G
    Jill G avatar
    0 posts
    4 August 2019 in reply to demonblaster
    Has anyone experienced phantom smells and taste. ...its with me all the time and contributes to my sensitive tummy. Im told its anxiety causing it....question is will it go away
    1 person found this helpful
  13. demonblaster
    Valued Contributor
    • A special award for members who go above and beyond to support others here on the forums
    • A member of beyondblue's blueVoices community
    demonblaster avatar
    260 posts
    4 August 2019 in reply to Jill G

    Hi Jill and all ☺

    I haven't but think I've heard it before here from others.

    My guess but I dont know if and when you get control over it maybe the symptoms too would ease.

  14. Jill G
    Jill G avatar
    0 posts
    5 August 2019 in reply to demonblaster
    I hope so as l was thinking l was the only one withbthis sympton. ..thank you for your response. Its hard finding information on this sensation
    1 person found this helpful
  15. demonblaster
    Valued Contributor
    • A special award for members who go above and beyond to support others here on the forums
    • A member of beyondblue's blueVoices community
    demonblaster avatar
    260 posts
    5 August 2019 in reply to Jill G

    Your welcome Jill ☺

    Sounds awful unless I guess if they're pleasant tastes and smells.

    I talk a lot about this because its the world no: 1 for reducing anxiety.

    Marconi Union "Weightless" thete's more info pg 4 and some more top music if you're interested.

    Music helps with both depression and anxiety I read recently. The right type that is.

    I'll have a quicky squiz if theres info on the net.

    I'll be interested how you go with that poor darl.

    If anyone would like to join I'm breathing in nice and slowly over 5 secs through my nose..

    Holding for up to 6 seconds..

    and slowly exhaling feeling and mentally saying Relax.

    3 times.

    🕊 it's achievable and in us

    3 people found this helpful
  16. Jill G
    Jill G avatar
    0 posts
    5 August 2019
    Thank you l will look into it...l so appreciate your help.
    1 person found this helpful
  17. demonblaster
    Valued Contributor
    • A special award for members who go above and beyond to support others here on the forums
    • A member of beyondblue's blueVoices community
    demonblaster avatar
    260 posts
    5 August 2019 in reply to Jill G

    Hi everyone ☺

    A pleasure Jill ☺

    This is interesting and certainly makes a lot of sense.

    https://www.anxiety.org/the-effects-of-stress-on-our-sense-of-taste

    Any body for some deep breathing?

    Have you seen the ads on TV where a singy voice says O. 😅 quite catchy.

    SO ... 'O' ...breathe in nice and deep ... 'O'.. 😆...don't forget to exhale...

    1 person found this helpful
  18. Jill G
    Jill G avatar
    0 posts
    10 August 2019
    Can anyone give me advice on how to manage my stomach sensations l feel most mornings from anxiety...lve had it for months. ...some days its ok....other days its likelm going to be sick...lve really struggled with this symptom
    1 person found this helpful
  19. demonblaster
    Valued Contributor
    • A special award for members who go above and beyond to support others here on the forums
    • A member of beyondblue's blueVoices community
    demonblaster avatar
    260 posts
    10 August 2019 in reply to Jill G

    Hi Jill and all ☺

    You poor girl you're really affected badly by anxiety I feel for you. Comfort in it can be managed with therapy learning and techniques.

    I've heard for yrs Ginger can help with tummy pain. There's ick tea lollies the raw plant etc.

    Have you spoken to your GP about this they'd probs have better solutions and could look into any other causes.

    Do you eat regular meals which if not I think could contribute but unsure.

    Jill a great reliever of stress is exercise are you in a position you can get out for a walk esp in the sun is excellent for helping our moods.

    Breathing exercises help a lot with apart from oxygen which our bodies need and in anxious times we tense and shallow breathe.

    I do sympathise with you hun. Keep in mind lovey this isnt a permanent.

    With us being aware of thinking patterns and proactive with guidance you can be looking back on this.

    Thanks for posting ☺⚘

    1 person found this helpful
  20. annie_1
    annie_1 avatar
    1 posts
    10 August 2019 in reply to Jill G

    Hi Jill

    If reflux has been ruled out as a possible cause (meds can help with reflux) then I’d have two suggestions - sound simple and not an instant fix but focusing on your breath can help with anxiety. Breathe slowly in through the nose out through the mouth. I use distraction by listening to a guided meditation first thing if needed - headspace app has a 3 min one called panic.

    And my other suggestion is to keep some dry crackers next to your bed. Like morning sickness when preg they say getting something in your stomach will help with nausea.

    1 person found this helpful
  21. Jill G
    Jill G avatar
    0 posts
    10 August 2019
    Thank you both for your suggestions. I have had all the tests and everything has been ruled out.l will definitely try the crackers and the breathing techniques. I will also try the guided meditation. I appreciate all your help and yes lm hoping one day it will go away.
    2 people found this helpful
  22. Flossie 06
    Flossie 06 avatar
    0 posts
    16 August 2019 in reply to Jill G
    I get this too!! It’s horrible and it just adds to my anxiety as it makes me feel miserable
    1 person found this helpful
  23. Cat67
    Cat67 avatar
    1 posts
    10 October 2019 in reply to Jill G

    Hi Jill,

    Phantom smells...YES! This started for me around August 2017- just after we had a sick cat who was operated on and had that funny vet surgery smell...you know what I mean? Ever since then I've been getting strange smells or no smells.....I can still taste ok but the smell thing really irritates me. Suffering from anxiety big time, I even got my doctor to send me for a CAT scan as I was convinced (after googling it - big mistake) I had a brain tumour! Guess what? One CAT scan later...no brain tumour. I still don't know what's causing it...I even tried that salt water up your nose thing for a month, but I've given up that as it didn't work. I described the smell to the Dr. as a "wet dog" type of thing....he is mystified...I've stopped thinking about it as I've replaced that Health worry with a dozen others instead! I'm so over being a hypocondriac. I remember my Mum (who passed away recently at 97) saying "I've lost my sense of smell" repeatedly as she aged.....maybe it's an age thing, though she did suffer from anxiety too. X

  24. Cat67
    Cat67 avatar
    1 posts
    10 October 2019 in reply to IreneM

    Hi IreneM,

    When my stomach issues start with my anxiety, I find taking imodium really helpful. I tend to have bouts of diarrhea when I get overly anxious - my stomach is the first thing to go - but my doctor said (after trying Buscopan/Donatabs etc) I can take an imodium every day to get me through it and there is no problem with that. I was reading recently on a forum page that many people resort to this when they have stomach problems/diarrhea on a regular basis. I always seem to suffer from it around lunch time - like if I don't eat early lunch after breakfast - say 11.00am I'll end up in the loo straight after lunch! If I take an imodium just before lunch it stops the cycle. Hope this helps. X

  25. Jill G
    Jill G avatar
    0 posts
    10 October 2019 in reply to Cat67

    Hi Cat67

    Omg l know exactly what you mean....finally someone who gets it. I also thought what the hell is this. ..its the anxiety causing it as we are more sensitive to smell and it hangs around. ..comes and goes. I hate it but l try not to let it scare me to much so hopefully it eventually will go. The weirdest sympton. Do you still get these weird smells often now.

    1 person found this helpful
  26. Jill G
    Jill G avatar
    0 posts
    10 October 2019 in reply to Flossie 06

    Hi Flossie

    Im checking in to see how you are doing and how your smell symptoms are going

    1 person found this helpful
  27. Cat67
    Cat67 avatar
    1 posts
    11 October 2019 in reply to Jill G

    Hi again Jill,

    Off and on yes. Mostly now I seem to have have no smell. Someone will say....can you smell that? and I'll be like.....uh no! Yet I can smell things others can't. Work that out. I'm fed up with always worrying about what's wrong with me - this is coming from someone who's always been healthy (apart from gall bladder removal years ago and migraine headaches). My parents lived to be 88 and 97, and my grandparents on both sides well into their 90's, so you'd think I'd let it go!

    1 person found this helpful
  28. Jill G
    Jill G avatar
    0 posts
    11 October 2019 in reply to Cat67

    Hi Cat

    Your parents and grandparents so blessed to live such long lives.

    I know what you mean about smelling things that no one else can. ..l still cant get my head around how anxiety causes this. I like you thank heavens have been healthy until this anxiety raised its ugly head out of the blue. I struggled at first but eventually it got better but slowly. My morning nausea was the worst! I to hated feeling this way but l really try not to let it consume me too much. Its nice to talk to someone who understands.

    1 person found this helpful

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